Naughty or Nice Workout

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He sees you when you’re sleeping, he knows when you’re awake…

Ready to prove that you aren’t naughty and get your workout done before all of the holiday goodies come along? Try this body weight circuit that can be done ANYWHERE. You don’t need a gym at all, so there’s no excuse.

So get your sweat on and burn a few calories today. You’ll feel great after and ready to enjoy those holiday treats!

Circuit:

40 Squat Jacks

20 Sit-ups with Punches

40 Reverse Lunges

20 Push-ups

40 Pop Jacks

20 Reverse Burpees

Repeat 3x & only rest at the end of each circuit for 1 minute

Leg day burn-out 


Looking for a way to finish your leg day & burn out your glutes, hammies, & quads at the same time?? I thought so. 
Try this inverted single leg press into an inverted double leg press. I like to do 12-15 reps each leg & then 15-20 reps both legs, short rest and repeat 3-4 rounds. Pick a weight that is challenging to complete the reps on single leg & then make sure to bring the bar down deep into the double leg before pressing it back up. You’re sure to feel this one before you’re finished.  

Note: make sure you have the safety in place & a bench high enough to get good depth.

Build that beautiful booty! 

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ErgoPRE amped up my energy to make it through my long leg workout and this killer burn-out. 

Now available on Amazon! 

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#LegDay #Glutes #Booty #Lift #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #WorkHardPlayHard #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoPRE #ErgoAthlete #Nashville #MusicCityFit #NashvilleFitness

Ab Circuit

 

 

Looking for killer flat abs or that awesome 6-pack?

Need a new exercise or a new way to work your abs?

I like to work abs with very little rest for several minutes. That ab burn is good for building strength in your core. I usually combine 3 or 4 exercises into a super set or circuit with no rest between them and then repeat that set several times.

If you have been following along, you know that I love push-ups. Did you realize that they are one of the best core strengthening exercises? Push-ups have become a pretty consistent exercise in my ab circuits. In this one I used the decline bench for leg raises into a hip raise, reverse crunches, then roll-out into push-ups. I did 10 of each and 4 rounds of this circuit with about 30 seconds of rest between circuits.

Give this one a try and see how your abs feel at the end. If you don’t have a decline bench, you can always do these on level ground. The decline bench just creates added force against your core, making the circuit harder.

Now go build those abs!

#WorkoutWednesday #Abs #PushUps #Lift #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #WorkHardPlayHard #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoAthlete #brandambassador #bodybuildingcom #bbcomexclusive #Nashville #MusicCityFit #NashvilleFitness

 

Landmine Plyo Circuit

If you’re like me, you need variety in your cardio routine. I struggle running on a treadmill at a steady pace or doing the same HIIT Intervals over and over. I get bored & then I don’t want to do the work. Does this sound familiar?

If so, take a look at this video of a plyo circuit using the landmine for added intensity. This circuit will raise your heart rate, while working your muscles…particularly those glutes we all want to shape up so badly!

 

 

Circuit details:

1:00 of each exercise. Complete the circuit before resting. Repeat 3-4 times.

  1. Ice skaters
  2. Squat to Press
  3. Reverse lunge to knee raise

Give this a try & let me know what you think.

#Lift #WorkoutWednesday #HIIT #Plyo #Circuit #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoAthlete  #bodybuildingcom #bbcomexclusive #Nashville

Turkey Day Fitness Feast

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Ready to get your sweat on before you get your meat sweats on?

If you’re looking for a way to burn a few calories before you feast on all of the delicious Thanksgiving Day goodies, give this workout a try. This was designed to be easily done at home, at a gym, at a hotel, or even outside.  It will certainly boost your heart rate and amp up that calorie burn!

How it’s done:

Do 50 reps of each exercise, then rest 1-2 minutes, 40 reps of each exercise, rest 1-2 minutes, 30 reps, … etc…

Enjoy & Have a Happy Thanksgiving!

 

FitShaped Travel Day Exercises

airplane sardines

 

If you travel much, you likely have struggled with sore/aching body parts, feeling cramped, eating nonsense food you really didn’t want, and just being  run-down upon arrival.

Over the past couple of years I have developed some habits that help me avoid some or all of those issues. Today, I want to focus on the soreness and cramped feeling that comes from the amount of time we sit still when traveling. For many of us, the only movement we get on a travel day is sprinting from gate to gate when you are about to miss your connecting flight, climbing over your neighbors to pee mid-flight, and walking through the security line (hoping to not get frisked… Or maybe you are secretly hoping for that from the hot TSA agent).  Regardless, there’s not a lot of movement or exercise in a full day of travel.

One way to help with tight, cramped muscles is to stretch and stand while waiting to board a flight. I do a lot of basic stretches that help, but they don’t really increase my overall energy level after a long day of travel. I find that putting weight on my muscles and doing some real exercises really helps me burn off excess energy between flights and helps level off my overall energy for the rest of the day. When I arrive at my destination, I still have energy and I don’t feel like I have been sitting in a shoebox all day.

The exercises, below, can easily be done with minimal space and without breaking a sweat. Personally, I don’t want to be the sweaty, stinky girl on the plane. I did a set of 10 of each of these at both airports today.

I managed to find that gem of a healthy rice bowl in a small healthy fast food type place in the airport. It was so good I didn’t use the sauce. They even had BAKED French fries! 

1- Body weight squats or chair sits

2 – Wall sit (for 30 seconds to 1 minute, not 10 reps)

3 – Bulgarian Split Squats or Lunges

4 – Push-ups

5 – Tricep Chair Dips

6 – Crunches, sit-ups, or almost any ab exercise would be appropriate as well…if you are OK lying on the airport floor

Next time you find yourself waiting at an airport or really any waiting area, try out some of these basic exercises to keep your body moving. It’s amazing the difference they make in how you feel.

#Travel #Exercise #Airplane #LegRoom #Lift #Weights #Fitness #Progress #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #WorkHardPlayHard #FitLikeFlint #TeamFitLikeFlint #TeamErgoGenix#ErgoGenix #ErgoGenixAthlete #brandambassador #bodybuildingcom #bbcomexclusive #Nashville #MusicCityFit